01/10/25 Wednesday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

1:30 Bike (:30 Easy, :30 Moderate, :30 Hard)

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

General Movement Prep

2 Sets: For Quality

16 Glute Bridge March

10 Goblet Cossack Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

10 Alternating V-Ups

:15 Hollow Hold

Specific Squat Prep

10 Back Squats with Empty Barbell

3 Back Squats @ 50%

3 Back Squats @ 60%

3 Back Squats @ 70%

Then Put Working Loads on the Barbell

Primer Before Conditioning

4 Toes to Bar

4 Alternating Lunges

8/6 Calorie Echo Bike

4 Alternating Lunges

4 Toes to Bar

24 Double Unders

Strength

Back Squat

Every 2:30 minutes x 4 Sets

Set 1: 5 Reps @ 75%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 85%

Set 4: Max Reps @ 80%

% of 1RM Back Squat

Conditioning

“Schism”

12:00 EMOM

minute 1: 10 Toes to Bar + Max Reverse Lunges

minute 2: 15/11 Calorie Echo Bike

minute 3: 12 Reverse Lunges + Max Toes to Bar

minute 4: 50 Double Unders

Reverse Lunge = Bodyweight

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score: Total Combined Reps of Reverse Lunges and Toes to Bar

Goal: 65+ Total Reps

Stimulus: Midline and Leg Stamina

RPE: 8/10

Primary Objective: Accumulate 12+ reverse lunges in the max rep format and 10+ toes to bar in minute 3.

Secondary Objective: Complete the Echo Bike and Double Unders each in under 45 seconds to preserve rest and recovery time.

RX+:

12:00 EMOM

minute 1: 15 Toes to Bar + Max Dumbbell Reverse Lunges

minute 2: 15/11 Calorie Echo Bike

minute 3: 12 Dumbbell Reverse Lunges + Max Toes to Bar

minute 4: 70 Double Unders

Dumbbells: 2x22.5/15kg

Level 2:

12:00 EMOM

minute 1: 8 Toes to Bar + Max Reverse Lunges

minute 2: 12/9 Calorie Echo Bike

minute 3: 10 Reverse Lunges + Max Toes to Bar

minute 4: 35 Double Unders

Level 1:

12:00 EMOM

minute 1: 10 Kipping Knee Raises + Max Reverse Lunges

minute 2: 10/7 Calorie Echo Bike

minute 3: 8 Reverse Lunges + Max Kipping Knee Raises

minute 4: 70 Single Unders

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

3 Sets, For Quality

10/10 Front Rack Step-Up

:30 Tuck L-Hang

15 Wall Tibialis Raises